6 Ways to Boost Energy and Beat Fatigue

The rise and fall of seasonal energy is a reflection of the cyclical nature of life — and the winter months are a time to gather resources and rest. You could liken this to the seed: in the winter the seed is in the earth, resting, gathering nourishment and collecting energy so that when the season changes it can spring forth, upward and outward.

It makes sense to feel more fatigued during the dark winter months, and honoring this season as a time of rest and restoration may be a wise decision. Focusing on basic lifestyle modifications can also greatly improve energy.

The following are some simple suggestions that can create a powerful impact on your energy:

1. Start the day with a contrast hydrotherapy treatment!

Hydrotherapy is an invigorating way to start the day, acting like a pump to move toxins and give our cardiovascular systems a workout. It also increases immune function and brings oxygen and much needed nutrients to the cells. At the end of your morning shower, switch to cold water for 30 seconds, then back to hot for 3 minutes, repeating three times. Always end on cold.

2. Consistently get to bed by 10 pm to avoid a “second wind.”

The key here is consistency: let your body get into a rhythm. Use good sleep hygiene to ensure your mind and body are ready to turn in for the night. In part, this means decreasing screen time by turning off the TV and avoiding computer use for 30 minutes before bed.

3. Increase movement throughout the day.

Exercise is a great way to increase energy and optimize sleep. If you don’t have an exercise routine in place, start small by breaking up your exercise into smaller increments. Consider setting a timer to remember to get up from your desk for a brisk walk or stretch. Aim for 30 minutes each day, which can also be split into two 15-minute walks.

4. Liquids matter.

Stay hydrated! Your body needs water to function optimally. I am always surprised by how much better I feel when I am hydrated. A simple trick is to have a reusable water bottle at your desk. Having water accessible will make it easier to meet your goals. Another tip is to start your morning with a glass of water in the bathroom and drinking it while you get ready for the day. Aim for 1/3 of your body weight in ounces of water.

Perhaps you’ve heard the adage: “Eat like a king for breakfast, a prince for lunch, and a pauper for dinner.” We are fasting while we sleep, so the body begins to use alternative fuel sources at night. The first meal is the fuel source for the day and breaks the nighttime fast. Additionally, calories consumed in the morning are likely to be burned off throughout the day, as opposed to the calories that are consumed at dinner and go unused.

Also make sure to start the day with some protein. Eating protein with each meal and snack will help regulate blood sugar, preventing big spikes and dips in energy.

6. Develop good strategies to cope with stress.

Stress is exhausting! Often we cannot control stress, but we can control how we respond to stress. Explore different ways to manage stress. Some suggestions are meditation, biofeedback, exercise and counseling.

If these simple tips are not helping your energy, you may want to consult your primary care physician to make sure there is no underlying cause of fatigue.